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What is the Best Meal Replacement Shake – Part 2

In Part 1 of this article we looked at the inception of Meal Replacement Shakes into the sports supplement industry starting with Met-Rx in the mids 1990’s. As knowledge of sports nutrition continues to grow with each year it only makes sense that nutritional supplements would also grow.

Enter the “Next Generation of Meal Replacement Shakes”

So what does it take to be considered a Next Generation MRP? A blend of different proteins, “healthy” fats, and low carbohydrates (5-15g). The addition of some fiber would be nice too but hardly any companies are adding this to their products.

Previously I reviewed two very similar products: MuscleMilk by CytoSport & Max Milk by EAS. This time I am going to look at

• True Mass by BSN
• Infusion by S.A.N.
• Muscle XGF by AST Sports Science

Let’s get started.

True Mass by BSN

Flavors: Chocolate Milk Shake, Strawberry Milk Shake, Vanilla Ice Cream

Size: 5.75lbs

Servings per Container: 18

Calories: 626

Protein: 46g

Fat: 15.5g

Carbohydrates: 75g

True Mass doesn’t fit into this category as well as the other products that I have reviewed but since it is a relatively new product and tons of people seem to love BSN I thought I would give it a more indepth look.

The Upside: Putting on muscle requires tons of calories. Many people have trouble sitting down and consuming 500-700 calories in one sitting and then repeating this 6-7 times a day. The upside to True Mass is that it contains 626 calories per serving. This is a serious dose of energy! Unlike many “mass gainers” of old True Mass contains a blend of some higher quality proteins. The protein found in the largest amount is whey concentrate (not the best but that’s okay) that is “rich in alpha-lactalbumin” (nice). This is followed up by a higher quality whey isolate containing whey isolate fractions. Why should you care about the protein peptide fractions? Because they are absorbed faster than unfractionated proteins. This will give you slow and fast digestion of amino acids allowing your blood amino acid levels to be elevated longer. The longer your blood amino acids levels are elevated the longer protein synthesis will be cranking. And isn’t that what we all want? Other proteins found in True Mass are calcium and micellular casein. However, these are at the end of the list so I’m not sure how much you will actually be getting. The protein blend is rounded out with glutamine peptides and branched chain amnio acids (these too will get into your blood stream pretty quick).

Looking at the fat content of True Mass it contains sunflower oil (more on that later) and medium chain triglycerides (MCTs). I discussed the benefits of MCTs in part one of this article series.

The Downside: Unfortunately True Mass fails where all “mass gainer” products fail – poor carbohydrate choices. True Mass contains 75 grams of carbohydrates with most of that coming from maltodextrin (ugh). In the fiber category it contains a dismal 5grams. Since I believe there is no such thing as “bad” food I think that there can be a place for True Mass in ones diet regardless of the less than optimal carbohydrate choices (more on that later too).

The other component of True Mass that I believe could be improved on is the fatty acids composition. The main fat source in True Mass is sunflower oil. Sunflower oil is predominantly (71%) made of omega-6 fatty acids. As I’ve mentions previously as Americans we get enough omega-6 fats and would benefit more from the addition of omega-3 or monounsaturated fats.

The Bottomline: So let’s say you love BSN products, you love the taste of True Mass, and you need extra calories in your diet. How can True Mass fit in? I would recommend having True Mass as the first meal 45-60 minutes after your workout nutrition. During this time period your body’s glucose sensitivity is extremely high so hopefully all the maltodextrin will get put to good use aiding in your body’s recovery process and not being packed away in fat cells for a rainy day.

Infusion by S.A.N.

Flavors: Chocolate Peanut Butter, Cinnamon Oatmeal, Vanilla Caramel, Wildberry Yogurt

Size: 2.42lbs

Servings per Container: 15

Calories: 324

Protein: 47g

Fat: 12g

Carbohydrates: 11g

Infusion has the best nutrient profile of all the products that I have reviewed . I don’t know why more people don’t use this supplement. The tag line for Infusion is “Nutrition so Powerful You Know You are On Something!” I don’t think it is THAT good, but it still is a great product.

The Upside: Let’s start with the protein content. Infusion contains more whey protein isolate (WPI) than whey protein concentrate (WPC). As we discussed before WPI is a more pure form of whey than WPC. The rest of the proteins found in Infusion are very similar to MuscleMilk; micellar casein, alpha-lactalbumin, colostrums, and glutamine peptides. All around a great protein blend.

The fatty acids blend in Infusion contains CLA, Flax, MCT, and unfortunately Sunflower Oil. 3 out of 4 is pretty good though! Infusion contains 11 grams of carbohydrates, similar to other products in the category. However, S.A.N. is the industry leader in this New Generation of MRPs in the carbohydrates section because Infusion contains SIX GRAMS OF FIBER! Finally, a product with a healthy dose of fiber. The icing on the cake is that the fiber found in Infusion comes from oats. Oats are a great source of the so-called “super fiber” beta-glucan.

The bells and whistles that round out Infusion are leucine, phenylalanine (2 of the branched chain amino acids), and the probiotics acidophilus and bifidus. I won’t go into details about probiotics, their benefits, and what you need to know about shopping for them because that is a topic for another article. However, the addition of probiotics to the Infusion formula is definitely a plus.

The Downside: Their claim that the product is “Nutrition so Powerful You Know You are On Something!”

The Bottomline: Infusion is my personal favorite of the group. Fiber, a great protein blend, healthy fats – Solid all around.

Muscle XGF by AST Sports Science

Flavors: Chocolate, Vanilla

Size: 2.64lbs

Servings per Container: 16

Calories: 350

Protein: 38g

Fat: 18g

Carbohydrates: 9

This is the newest product by AST Sports Science. Although it is marketed as a lean mass weight gainer, it fits perfectly in with my “Next Generation of MRP” heading.

The Upside: Starting with the protein content – Muscle XGF contains AST’s new 8 stage protein/amino acid blend. Even though it is called MyoGen-8 there are 10 different proteins/amnio acids in the formula. They are (in order):

• Calcium caseinate protein
• Milk protein concentrate
• Whey protein concentrate
• Whey protein isolate
• Hydrolyzed whey protein
• Colostrum
• Glutamine peptides
• l-Taurine
• l-Leucine
• Lactoferrin protein

MyoGen-8 gives the user a blend of fast and slow digesting proteins (this is what you want).

The fats found in Muscle XGF are sunflower, canola oil, flaxseed oil, and CLA. As I’ve commented on before, I’m not a huge fan of sunflower oil. Canola oil contains both omega-6 and omega-3 (mostly omega-6 though). The amounts of flaxseed and CLA are most likely minimal otherwise I’m sure AST would list their amounts. Muscle XGF does contain 3 grams of creatine and 1 gram of leucine. These are two solid additions to the product!

The Downside: While AST has put together a solid protein blend the protein quality is something that could be improved on. The leading 3 ingredients are calcium casienate and two protein concentrates. Protein concentrates are lower in purity when compared to protein isolates. Another aspect that sticks out is the lack of micellar casein (although it might be present in the milk protein concentrate). Maybe it was cost prohibitive to include it but this is a high quality protein that consumers are becoming accustomed seeing. The lack of fiber is another downside to Muscle XGF but this is something that most companies fail to put in their formulas.

The Bottomline: While Muscle XGF may contain protein concentrates it still has a solid protein blend and healthy doses of creatine and leucine. Creatine and Leucine are often added to products but not in high enough quantities to make a real difference. AST definitely went against the grain including 3 grams of creatine and an additional 1 gram of Leucine in Muscle XGF.

As you can see this new generation of meal replacement shakes is much different that the original products produced by Met-Rx. While these products are an improvement on the original meal replacement shakes they should not be a substitute to a good whole food based nutritional regimen. Each of the products I reviewed has its positives and negatives. It is important that as a consumer you decided what your goals are, what is important to you, and choose your product accordingly.

Note: This articles was originally published at Bodybuilding.com

What is the Best Meal Replacement Shake – Part 1

The Next Generation of Meal Replacement Shakes

 

In the 90’s Met-Rx revolutionized the sports supplement world with their protein powder (2 scoops of “base” and 1 scoop of “plus”) and then they introduced meal replacement shakes or MRPs. MRPs changed the protein powder world because just protein wasn’t enough. People were on the go and they need meals that could be on the go with them. EAS took the torch and the world went nuts over Myoplex. People were drinking Myoplex shakes all day long – for breakfast, as a post workout drink, in pudding form before bed. The shakes were high protein and low fat – PERFECT!

So we thought….

The year 2000 came. Fat was no longer the enemy; all of a sudden there were “healthy” fats. Carbohydrates were blamed for the health woes of our chubby society and people weren’t really into gulping down 3 MRPs a day with the carbohydrate content being 20-30g a shot with most of the carbs coming from maltodextrose. So what were people to do? Go back to drinking pure protein shakes and chomp on some almonds?

The industry responded…and a new generation of MRPs was created. Some people may categorize these products as protein powders but they are more that than. The new generation of MRPs contains a blend of high quality slow and fast digesting proteins plus a mixture of healthy and essential fatty acids. Not to mention vitamins, minerals, and some even contain a good dose of fiber. Truly these are more than protein powders or the MRPs from the 90’s.

Let’s take a look at some products that are leading the way in this new generation of MRPs.

MuscleMilk by Cytosport

Flavors: Banana Crème, Bluberries & Cream, Chocolate, Chocolate Banana Crunch, Chocolate Caramel Pecan, Chocolate Mint Chip, Cookies & Cream, Crème Brulee, Dulce De Leche, Egg Nog, Mocha Joe, Orange Crème, Peach Mango, Peanut Butter Chocolate, Pina Colada, Rocky Road, Root Beer Float, Strawberry, Strawberry Banana, Vanilla

Size: 2.48lbs

Serving per Container: 15

Calories: 348

Protein: 32g

Fats: 18g

Carbohydrates: 12g

The Upside: MuscleMilk is truly the leader in this new generation of MRPs. It comes in an incredible 20 flavors including Root Beer Float and Egg Nog. The protein found in MuscleMilk is a special CytoSport blend called EVOPRO. When the people at CytoSport designed EVOPRO they tried to mimic the protein and amino acid profile of human milk, a powerful growth promoting substance. As a result EVOPRO contains a significant dose of micellar casein along with whey concentrates, isolates, and even bovine colostrums – another compound thought to be rather anabolic (Note: You can buy EVOPRO as a stand alone product).

MuscleMilk also contains a blend of high quality fatty acids. At first you might think that 18g of fat per serving is a lot but a good portion of these fats come from medium chain triglycerides (MCTs) and long chain polyunsaturated fatty acids. In the world of fats these are top notch. MCTs are saturated fatty acids but because they are shorter in length than regular saturated fats the body processes them differently. They are almost exclusively used as energy and not stored as body fat. Unfortunately the people at CytoSport don’t mention the type of long chain polyunsaturated fats they put in MuscleMilk, they could be omega-6 (not so good) or omega-3 (yeah!). Either way long chain polyunsaturated fats have a special role in our body and are not likely to be stored at fat.

The Downside: MuscleMilk is a great product, that tastes great too but there are a couple things that could be changed to make it even better.

MuscleMilk only contains 12 grams of carbohydrates which is good because you don’t want to combine too many carbs and fats (and MuscleMilk already has a good dose of fat). Unfortunately fiber is pretty much non existent from the MuscleMilk formula. This is a too bad because a good dose of fiber would make the nutritent profile of this product even better! Also maltodextrin is the main source of carbs. This isn’t ideal but I guess you can’t have amazing taste and ideal carbs in the same shake.

The other thing I’m not crazy about with MuscleMilk is the addition of glycocyamine. Strangely enough CytoSport extols the fact that glycocyamine is in their product. Why include glycocyamine? Well glycocyamine is a direct precursor to creatine (it is converted to creatine in the liver). Unfortunately supplementing with glycocyamine has been shown to cause increases in homocysteine levels!! Increased homecysteine levels have been shown to greatly increase one’s risk of heart disease. To make it even worse glycocyamine has been shown to DECREASE creatine uptake by muscles. It is speculated that the addition of betaine while supplementing with glycocyamine will help prevent the increases in homocysteine levels. I cannot comment on whether or not this is true as I have not seen evidence one way or the other (though in theory it makes sense). MuscleMilk does contain betaine and SAMe (another compound that theoretically will work like betaine) so increased levels of homocysteine MAY NOT occur.

The Bottom Line: I’ve said this several times already MuscleMilk is a great product with one of the most complete protein blends on the market and a healthy dose of healthy fats. My fears of glycocyamine is enough to make me weary enough not to use MuscleMilk everyday but definitely a 1-3 times a weeks when I need a change.

Max Milk by EAS

Flavors: Chocolate, Vanilla, Cookies & Cream

Size: 2.48lbs

Serving per Container: 16

Calories: 340

Protein: 32g

Fats: 18g

Carbohydrates: 12g

The Upside: The similarities between Max Milk and MuscleMilk are so great it is a little scary. This can be looked at as a good thing because MuscleMilk is a solid product. On the protein front Max Milk contains a blend of whey concentrate, whey isolate, and Ca+/Na+ caseinates. It also contains micellar casein and colostrums but these two are found in smaller amounts than the whey products. The protein blend that EAS put together for this product is rounded out with glutamine peptides (the most abundant amino acid in muscle) and taurine (the second most abundant amino acid in muscle) two compounds that are said to have cell “volumizing” effects. Although glutamine isn’t as popular as it once was, at least in some circles, taurine has shown promise as of late and it being included in a lot more products.

The lipid blend found in Max Milk contains the vaguely listed “dairy lipids”. At first I thought this meant it contained CLA but I’m sure if it did EAS would have listed it on the bottle. The other fats listed are sunflower oil (high in omega-6 polyunsaturated fats), medium chain triglycerides (MCTs), and coconut oil (one of my preferred sources of saturated fats). The combination of MCTs and coconut oil is a blend of “good” saturated fats. Max Milk also contains L-carnitine which is responsible for transporting long chain fatty acids into a cell’s mitochondria so that they can be used for energy.

The carbohydrate profile of Max Milk looks similar to MuscleMilk except EAS has used fructose instead of maltodextrin. In the end like the maltodextrin in MuscleMilk 12g of carbohydrates isn’t very much and as long as it isn’t pure dextrose it probably won’t make a huge negative impact.

The additional bells and whistles that are found in Max Milk come in the form of the “Creatine Potentiator Blend”. This is 3 grams of creatine, betaine, arginine, and methionine. There probably isn’t enough of these ingredients to make a noticeable impact on your physique but the creatine is a nice addition.

The Downside: Max Milk has the same fiber problem that MuscleMilk does – there is no fiber! But this is a major flaw of most MRPs (new or old generation). If I could change one thing about Max Milk it would be the lipid blend, namely the sunflower oil. Sunflower oil contains a high concentration of omega-6 fatty acids. Most people’s diets are high enough in omega-6 fatty acids to start out with and the last thing they need is a heaping dose of some more in their shake.

The Bottom Line: Max Milk is a solid product that has a nutrient profile comparable to MuscleMilk. Because it doesn’t contain glycocyamine I would feel comfortable using it on a daily basis. But the hefty dose of sunflower oil would prevent me from using it more than once a day.

Note: I analyzed the ingredients found in the Max Milk Chocolate flavor. Vanilla and Cookies & Cream may have different nutrient profiles.

In Part II, I’ll examine four more next generation MRPs: Infusion by S.A.N., Muscle XGF by AST Sports Science, Lean Mass by BSN, and Muscle Meals by Muscle-Link.

This article was originally published at Bodybuilding.com

How to Get Lean – 30 Tips

How do I get lean is a question that I get all the time. To develop a lean body you need to put into action a handful of different strategies. Here is a grab bag of strategies that you can use to up your fat loss as we approach the warm weather. Unlike most of my articles this will not just focus on nutrition but the nutritional, physical, and psychological aspects of fat loss. Use one or use them all (but the more you use the more successful you’ll be).

1. Eat more protein – Protein is great! Upping your protein intake will help protect your muscles from breakdown when your calories are down. Protein also stimulates glucagon secretion which will help liberate stored energy.
2. Eat more often – More frequent feedings will provide your body with a constant stream of nutrients, helping prevent catabolism (muscle breakdown) when you are calorie deficient. Plus “grazing” can help curb hunger because you are constantly eating.
3. Make green leafy vegetables your friend – High protein intake can make your diet acidic but increasing your vegetable intake will help counter act this and make sure your body is running in top condition.
4. Save starches for after workouts – Low glycemic carbohydrates (green vegetables, fruits, beans, etc) should make up the bulk of your carbohydrate intake but don’t shy away from starches (sweet potatoes, brown rice, quinoa, etc) and some simple sugars (dextrose and maltodextrose) after your workouts.
5. Eat Volumes – Eating foods that are high in volume but not calories (nutrient dense not CALORIE dense) will keep you full but not fat. Cabbage, spinach, lettuce, and broccoli are great foods that you can eat lots of with out getting a lot of calories. Egg whites expand a lot if you beat them long enough (just don’t make meringue) and make your feel like you are eating a lot more calories than you are.
6. Drink water – Dehydration is a killer. It makes you tired mentally and physically. Plus drinking water has a thermogenic effect so you can burn some extra calories while you hydrate (See “10 Ways to Gut Out Your Gut” for more).
7. Don’t cut fats too low – No fat diets or extremely low fat diets are a HUGE mistake. Reduce your saturated fat intake but make sure you get enough monounsaturated (olive oil) and polyunsaturated (fish oil, flaxseed, and nuts) fats.
8. Cut out unplanned snacks – Calories from unplanned snacking can add up quick and can wreak havoc on your fat loss goals. If you haven’t planned on it, don’t eat it.
9. Make a meal plan for the upcoming week – This is an essential part to any fat reduction journey. A good food log helps monitor your progress so you can make accurate adjustments to better meet your fitness goals. It has been shown that people who keep food journals also snack less.
10. Pump up the protein – Consuming adequate protein (1-1.25g/pound of body weight) is so important I had to include it twice!
11. Remove nutritional vices – Why tempt yourself and test your will power?? Clear all the chips, sugary drinks, ice cream, and other processed physique destroying goodies from your kitchen. If it’s not there then you can’t eat it.
12. Read labels – Getting accustomed to reading the nutritional facts is a good habit to get into. But don’t stop at the protein, carbohydrate, fats, and sodium content – read the ingredients. You’ll be amazed at how many foods are loaded America’s “favorite nutrient”, high fructose corn syrup.
13. Don’t forget your BCAA – BCAA before, during, and after your workout (or even throughout the entire day if your calories are really low) will help prevent muscle breakdown and make sure that protein synthesis (muscle growth) is ramped up as high as possible.
14. Take ZMA before you go to get – Strength training legend Charles Polquin is a huge fan of this supplement. Recovering from your workout can be compromised when dieting. ZMA can help enhance recovery by helping you achieve a deeper sleep and increasing your testosterone levels.
15. Use a fat loss supplement that increases/maintains thyroid function – During the course of your weight loss journey are you probably going to have to lower your calories to a point that causes your thyroid to downshift your metabolism (See Fine Tuning your Physique II for more on how to avoid this). Hot-Rox from Biotest contains 3,17-dihydroxy-delta-5-etiocholane-7-one diethyl carbonate (also known as A7-E) which can help maintain healthy thyroid function. Don’t jump into using Hot-Rox right off the bat. Save it as a secret weapon to be used when your fat loss seems to have come to a halt.
16. A little caffeine goes a long way – If you are not too sensitive to caffeine then 200mg before your workout (cardio or weights) can help liberate some of that stubborn stored bodyfat. The extra energy boost from caffeine will also help keep your lifts up as reduced calories can zap your energy levels.
17. Supplement with fish oil – There has been some evidence suggesting that fish oil (EPA/DHA) can increase you basal metabolic rate (BMR) increase your insulin sensitivity which can help you stay lean and burn fat. Add that onto the boat load of data that shows fish oil decreases your risk of heart disease and you have quite a powerful supplement.
18. Stay Heavy – The big problem with reduced calorie diet is the loss of lean body mass. Lifting heavy weights can give your body no choice but to hold on to every ounce of muscle you’ve got.
19. Make Compound Movement Your Foundation – This builds on the previous rule. Compound movements allow you to lift heavier weights, recruit more muscles, and burn more calories. Lose the leg extensions and squat!
20. Increase NEPA (Non-Exercise Physical Activity) – When you are trying to drop bodyfat every extra calorie you can burn will take you one step closer to your goal. Increase you NEPA and burn more calories. What are some things you can do?
    • Park farther away at work or when shopping.
    • Skip the elevator and take the stairs
    • Don’t drive around the corner to the store – WALK!
21. Progressively Increase Your Cardio Duration – The biochemistry behind low intensity cardio for fat loss is solid. Slowly increase your duration overtime to 60-90minutes. Increasing your duration is important because your body adapts relatively quickly repeated stimuli.
22. Start Sprinting – Interval Sprints, also known as High Intensity Interval Training, is another great fat loss strategy. Two or three 30 minute sessions will be a great addition to your training program.
23. Cut down on your rest between set – You won’t be able to lift as much weight but cutting down on the duration of your rest between sets will keep your heart rate up and have you burning more calories.
24. Avoid Failure – When your focus is on fat loss, your ability to recovery will be compromised. Training to failure and compromised recovery don’t mix. Make sure to keep one rep “in the hole” to help avoid overtraining.
25. Set Goals – You need to be on a mission and every mission has a set end point. Determine what you want, write it down, carry it in your pocket everyday, and be accountable.
26. Find a Mentor – Whatever your goal may be, someone has done it before. There is not need to reinvent the wheel. Finding a solid mentor will save you a lot of time and frustration.
27. Visualize you success – In order to achieve your goal physically you need to have already achieved it mentally. Visualize yourself the day you reach your goal. What will you look like? What will it feel like? Hold that image in your mind and achieve it!!
28. Posedown! – Posing is essentially just a series of isometric contractions. Adding a couple rounds of the mandatory poses will help “harden” you up (you’ll have to be pretty lean to notice) and burn more calories. Just don’t forget to breathe!
29. Don’t Skip Pre/Post Workout Nutrition – Skipping your Pre/Post Workout shakes just because they contain sugar is a bad idea. The simple sugars and hydrolyzed protein peptides found in a solid workout shake will due much more benefit than harm. (Note: If you are trying to get down to “contest shape” (3-5% you may need to replace the simple sugars with BCAA as you get leaner)
30. Get Micronutrient Support – This is not directly related to fat loss but it is very important. When your calories are low, you are at a much higher risk for vitamin and mineral deficiencies. Taking a multivitamin or supplementing with whole food extracts can help prevent deficiencies from occurring and keep you functioning in top condition.

There you go 30 tips and strategies to maximize fat loss. Don’t just read them, put them into action.

Note: This article was originally published at Bodybuilding.com

A Day on The Cut Diet – Gourmet Style

A Day on the Cut Diet

 

Ever since Chuck Rudolph releashed the Cut Diet on the world in the book “Game Over” the fitness world has been taken by storm. While new “diets” are constantly being released only a few weather the test of time due to their extreme effectiveness. The Cut Diet is one of those diets and will remain a mainstay in the fitness culture beside diets plans such as Mauro Di Pasquale’s Anabolic Diet, John Berardi’s Massive Eating, and Dr. Barry Sears’ Zone Diet.

Here is what was recently written about the “Game Over” and the Cut Diet in Max-Out Magazine.

Recently, the supplement company Scivation/Primaforce unleashed on the world the latest interpretation of a lower carbohydrate diet. Scivation’s Diet Guru Chuck “The Ripper” Rudolph lays out the methodology and nutritional plan that he has perfected over the years known as the Cut Diet. Chuck’s pre/during/post workout nutrition ideas are counter to the mainstream but find consistency with those of Dr. Mario Di Pasqualue and Charles Polquin (to name a few). Upon appearance this book seems a little small but it is actually LOADED with information. Chuck et. al. gets right to the point outlining not only the nutritional program but coinciding training and supplementation programs. “Game Over” is a great read that has something for everyone (even if you don’t care for low carbohydrate diets). It is worth reading the book just to learn about Chuck’s novel refeeding/carb-up protocol.

As you can see if you haven’t read up on the Cut Diet you are missing out. However if you already a Cut Diet convert then you are in luck because I have prepared a day of gourmet Cut Diet Authorized meals for you to enjoy.

The Gourmet Cut Diet – 2500 Calories

Meal 1 – Asparagus & Tomato Omelet

9 egg whites

1 whole Egg

2 tsp Extra Virgin Olive Oil

½ Cup Chopped Asparagus (Steamed)

½ Cup Chopped Tomato

2 tsp Dried Basil

Scramble Eggs and Extra Virgin Olive Oil together in a bowl. Spray non-stick pan with non-fat cooking spray and place over med-high heat. Pour eggs into pan and cook (occasionally stirring eggs around) until the eggs are mostly cooked through. Flip eggs over; if you are not an egg master you can slide it on a plate and then flip the eggs back into the pan with the uncooked side down. Add tomatoes, asparagus, and basil to one side of the eggs. Fold the other side of the eggs over, covering the vegetables and forming an omelet. Turn down heat and let cook for 1-2 minutes until vegetables are heated up. Enjoy this omelet with 8oz of grapefruit (sprinkled with splenda).

Meal 2

1 1/3 Scoops Chocolate Protein Powder

½ Cup Fat Free Cottage Cheese

2 tsp peanut butter

½ Small Apple (sliced)

Mix together chocolate protein powder, cottage cheese, and peanut butter. Dip the apples in the mixture or eat with a spoon.

Meal 3 – Blackened Chicken & Broccoli

6oz Raw Chicken Breast (boneless,skinless)

1 TSBP Blacken Chicken Seasoning

1 TBSP Extra Virgin Olive Oil

1.5 Cups Broccoli

Place Blacken chicken seasoning and raw chicken breast in Ziploc plastic bag and shake until chicken is evenly covered. Remove chicken from bag, place on preheated electric grill (e.g. George Foreman Grill) and cook until chicken is no longer pink on inside (approximately 5-6 minutes per side).

While the chicken is cooking steam the broccoli on stove top or in microwave. Once the broccoli is tender place on plate and drizzle with extra virgin olive oil. Remove cooked chicken from grill and plate with broccoli.

Meal 4 – Chicken and Avocado Salsa

5oz Roasted Chicken

½ Cup Diced Onions

½ Cup Diced Tomatoes

2 TBSP minced cilantro

3oz chopped avocado

½ tsp Lime juice

½ tsp salt

½ tsp pepper

Hot Sauce to taste

Combine all ingredients in a bowl, mix well, and enjoy!!

Meal 5

1 1/3 Scoops Chocolate Protein Powder

½ Cup Fat Free Cottage Cheese

2 tsp peanut butter

½ Small Apple (sliced)

Mix together chocolate protein powder, cottage cheese, and peanut butter. Dip the apples in the mixture or eat with a spoon.

Meal 6 – Flank Steak with Caramelized Onions

4.5oz Flank Steak

3/4 cup sliced onions

1 cup sliced mushrooms

1 minced clove of garlic

1 TBSP Smart Balance

2 tsp black pepper

2 tsp salt

1 TBSP Chili Powder

1 Tsp Extra Virgin Olive oil

Rub flank steak with olive oil followed by salt, pepper, and chili powder. Let meat sit on counter until its internal temperature equals room temperature. This will allow for the saturated fats to soften and result in a more even cooking of the meat. Next place garlic, onions, smart balance, and mushrooms in a nonstick pan over a medium heat. Regularly stir the onions; it will take 15-20 minutes for the onions to caramelize. The onions will be ready once they have softened and browned.

After the steak has come to room temperature, broil on high for 4-6 minutes on each side (or until desired doneness). Once the steak is finished cooking remove it from the broiler and set it on counter for another 5 minutes to allow for the juices to settle. Place steak on plate and cover with caramelized onions and mushroom. Enjoy this feast with 8oz of grapefruit (sprinkled with splenda).

Meal 7

½ Cup Fat Free Cottage Cheese

1 Scoop Strawberry Protein Powder

2 TBSP Walnuts

½ Cup sliced fresh strawberries

Combine ingredients in a bowl, mix, add splenda to taste and enjoy!

As you can see “dieting” doesn’t have to be bland or boring. Wow your friends and family with these gourmet recipes as they watch your bodyfat melt away.

Note: This article was originally published at StrengthandScience.com

“Mike’s a Liar”

Okay so two days ago I posted an entry about the new Your Naked Nutrition Guide site (thanks for all your positive feedback BTW). In that entry I said that I would post another entry later that day with a 7 day meal plan. That post never happened.

I’m Sorry.

Things got a little crazy on Tuesday. I was in the lab isolating lymphocytes from samples for like 6 hours -ugh. But you probably don’t care about that. So I have the meal plans for you. But let me tell you a little about them first.

This 7 day meal plan has been made up in accordance with the DASH diet. If you are not familiar with the DASH diet it is basically the “gold standard” of heart healthy diets. It is characterized by high levels of fruits, vegetables, and low fat dairy. The study that I am currently coordinating (as my PhD thesis work) uses the DASH diet as one of the test diets. People enrolled in our study are constantly complaining that they can’t eat all the food that we are giving them. The DASH diet, like Naked Nutrition, has a lot of volume without unnecessary extra calories so you stay full on less food.

So what can you do with this diet plan I am going to post? Hopefully follow it. If you have no idea where to start with your diet and want to get started right away. This is what you need. Just eat exactly what is in this meal plan and you will be following one of the best diets out there (second to Naked Nutrition of course – but that is another post).

So go here, print out the meal plans, and start changing your body. 

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